Shoulder press 10-10-8-8 reps

4 rounds of:
10 Ab-wheels
15 MB over shoulders
5+5 Single hand Ring rows
15 MB slams
Rest

5:00 BikeErg @ easy
3:00 SkiErg @ easy
+
5 Jefferson curls
10 Handstand shrugs
5 Back support slide throughs
5/side Bottom-up KB presses
10 V-ups
3-5 Rope pull-ups (alt hand on top)
+
Build to workout weight for FR lunges and STOH
* Prep GHD sit-ups (small sets) and rope climbs between sets
+
@ workout weight
3m FR walking lunge
9 GHD sit-ups
3 Shoulder to overheads
1 Rope climb
9 GHD sit-ups
3m FR walking lunge

Warm up
2 rounds
240m light run /1.5-2 min air bike
20 glute bridges
20 walking lunges
10m inch worm
5 push up to downdog
:40 plank hold

Workout
8 min amrap
buy in :
400m run / 24/30 cal air bike
then amrap of :
3,6,9,12,15,18 hr push ups
3,6,9,12,15,18 weighted lunge walking steps
rest 5 min and repeat

Accessory Work
3-4 sets : 10-15 ring row + 20-30 weighted twits
rest 1-2 min

Strength:
4 sets:
Deficit Reverse Lunge Steps x 6 / leg @40% of your max Back Squat
Reverse Nordic Curls 6-8 reps

B, 3 sets:
Box Reverse Hip Extension x 15
Banded Side Step 20m/ leg

C, WOD:
5 Rounds For Time :“Super Leg”
20 Air Squat
20 Alt. Lunges
20 Alt. Split Squat
10 Jump Squat
TC’ 15 mins

3 rounds of:
10 MB over shoulders
10+10 DB side bends
10 alternating DB snatches
10+10 Side plank crunches
Rest

3 x 8 min work, 2min rest

A.
EMOM 8
1. 10-15 cal erg
2. 8-12 burpee

B.
AMRAP 8
21 DB/KB deadlift
15 DB/KB hang power clean
9 DB/KB stoh
40 DU/ 80 single under

C.
AMRAP 8
7 box jump
14 wall ball
21 KBS

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

Strict Chin Ups

6 x 4 Go Every 2:30

Use band if needed or Weights

Toes to rings
Skill & strength work